Crossfit Program -6th Febuary – 12th Febuary 2023
Week 5. Stimulus, recovery and adaption. It all makes sense.
Monday – Deadlift and pushing
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Squat and Pulling
Saturday – Clean & Jerk
Sunday – Service
Monday – Deadlift and pushing
E2MO2M
A Deadlift 6×3 80-95%
A1 OH press 6×3 (pins)
EMOM 10min
B Split stance RDL x8el
B1 Ring dips x4-8
“Big nose”
With a partner 4x2min work 2min rest
12/12 GTOH and d-ball squats ME kcals
10/10 GTOH and d-ball squats ME kcals
8/8 GTOH and d-ball squats ME kcals
6/6 GTOH and d-ball squats ME kcals
Tuesday – Snatch
Snatch BTK press, jerk, drop snatch 3x3x3x3 E90sec
Snatch pull, muscle snatch, power snatch 3×3,3,3 e90sec
Power or Squats snatches E2MO2M 8×2 @80%MX
Buy-In: 50/40 Calorie
3 Rounds
40x Double-unders
20x pull-ups
10x press-ups
Wednesday – Conditioning
With a partner both working AMRAP 24mins
Row/ski 400/500mtrs each
10x power cleans rx60/45
Row/ski 400/500mtrs each
10x push press
Row/ski 400/500mtrs
10x front squats
Row/ski 400/500mtrs
10x deadlifts
“Ellen”
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches 1×22.5/15
12 alt Dumbbell Thrusters 2×22.5/15
Thursday – Gymnastics
Friday – Squat and Pulling
E3MO3M
A Back squats 6×3 85%
A1 Weighted Pull-ups 6×3
10min
B Box single leg step ups x8el
B1 horizontal ring rows x10-12
buy in: Long/short block run
6 rounds
6elx 1 Db rev lunge into thrusters rx 20/12.5
12x T2B/T2R/ rev crunches
Cash out: Long/short block run
Saturday – Clean & Jerk
Anthony Waller Special.
Look out for the Blog post and notice for this Saturday.
Sunday – Service
EMOM for 12mins
BB complex – build weight.
1x Deadlift
1x Hang squat cleans
1x Jerk
3 Rounds For Total Reps 21mins
1 minute Burpees
1 minute Power Snatches 45/30
1 minute Box Jumps
1 minute HSPU
1 minute Pull-Ups
2 minute Rest
Accumulate 100 T2B/T2R